Fuel for sports activity to give the energy you need to perform. For fast fuel you need carbohydrates 30 minutes before exercise. Sprint sports need immediate energy fuel, best from fast absorbed carbohydrates as liquids or gels. Endurance sports need slower absorbed carbohydrates as fuel and you need to refuel during exercise. Team sports have similar sports fuel needs to endurance sports.

You should be drinking to hydrate body every 15 minutes during sports exercise for peak performance. A 2% drop in body hydration causes a 10% drop in sports performance. You need 1 litre water for every 1000 calories used. Sports supplements to hydrate body during sports training and exercise. Keep your body hydrated for peak performance.

Repair damage to muscles caused by sports exercise by taking quality protein to help muscle cell repair or protein supplements.

Recovery after sports exercise takes 48 to 72 hours, on average. Sports activity produces Free radicals and lactic acid, free radical reduce immune health and lactic acid damages muscle cells. Promote faster recovery by taking quality antioxidants within 30 minutes of finishing exercise plus promote lactic acid movement and joint support.